Ironman Austria 5^th July 2009

Headed out to Austria on Thursday the 2^nd of July with an intended plan of chilling in the airport, relaxing on the plane and driving down to Klagenfurt in my own rental car.  Sadly this wasn’t to be.  Devo, Caroline and their 1 year old, Adam arrived in the airport all set for action.  I’d already checked in (and got emergency exit seats for myself) and was sipping a coffee in Starbucks listening to my ipod when the call came through.  Devo had arrived with a passport which was 3 days out of date…… getting himself a new passport and then traveling down on his Todd was going to be an easier and less expensive option then trying to re organize everything for the whole family so would I help Caroline with Adam?  Sure what could I say… and anyway, how hard could it be looking after a 1 year old???

I met Caroline in security, my coffee going cold in starbucks and likely my comfortable armchair by the window already taken.  Caroline looked stressed and the kid was covered in drool and (I’m sorry to say) didn’t smell too good.  My stress levels started to climb.  In the space of just five minutes I found myself pushing a buggy which had tons of things hanging off it… scary things, bottles, bags, nappies etc… and the seat of the thing was covered in what looked suspiciously like mashed food.  How could someone live like this?  Devo had changed my seats to be sat with Caroline and the Kid… I insisted on sitting in the row in front of them and ended up getting funny looks from the flight crew… I think they though I was Caroline’s husband and Adam was my kid… the air hostess said that I could sit in their row but I told her I was totally fine where I was.  She gave me a funny look and then went away and started whispering to the other hostess and pointing at me.  Much rolling of eyes followed and the fella hostess gave a little sad shake of his head… In fairness the kid was ok… the usual banging on the back of my chair etc but I leaned back and gave him a few peanuts when Caroline wasn’t looking and he went quiet for a while….. and slightly blue till he started coughing… weird!

Touchdown Vienna, hot as and we picked up the rental – a family wagon of some sort… no GTI golf for my trip.  Got the bike boxes installed and set off.. it was hot as – 30 odd degrees and the kid was sweating like you wouldn’t believe.  In no time the hollering started.  I turned up the radio as loud as it would go but incredibly the crying still was piercing my skull… amazing set of lungs on the little fella.  In no time at all – like 25 minutes, it was time to stop for a feed.  No, crisps would not be ok for him… I was only asking!  When we finally arrived I was in a state but once I dropped off the terrible twosome, I was able to check into my apartment and start to unwind.

I built up the bike which was looking fantastic and when I finished I started work on Devo’s bike – opened up the box and witnessed a shocking case of ‘I don’t care’ as he had just thrown it in there.  The one thing that concerned me re the bike was the decision to run with Tubs.  I was really worried about puncture but with one spare on my bike and a can of emergence repair gunk I thought I should be ok.  Also, although I only averaged 31 kph in the end – there were long periods of very fast bike where my speed was over 40 kph and I have no doubt that the zipps were the right choice for this reason.  

We had gone out with Nirvana Europe and at first I was disappointed that the place we were staying was a) so far from the Ironman city and b) so quiet… however I was wrong on both counts – too much time spent in IM city and the stress levels start to go up as you see very fit and fast people wandering about pushing some of the most expensive bikes on the planet…. Also the quiet was needed to get in good quality sleep.  Devo arrived late Thursday night and I was off the hook re helping with the kid. 

Friday morning Nirvana ran a briefing for their clients – this was excellent and in fairness they looked after pretty much everything for us.  We headed on their bus to IM city and got registered and sorted out.  We then went for a swim in the amazing lake – lovely clean clear water and nice and warm… memories from Valentia faded completely!  Friday night was pasta packing night in the big tent – they brought in flags from every country that had an athlete competing (but they forgot Greece… sorry alexis!).  Tension was building but at the same time it was very exciting and the competitors were all super friendly.  Saturday was bike racking day – and packing and hanging the T bags… it started raining while we were doing this and the numbers started coming off the bags… I basically nearly lost it but the IM staff were great and sorted things with markers etc… still, I realized how nervous I was at this stage….

Managed to get a decent nights kip on Saturday night and was up at 0400hrs pacing about the apartment and running through the checklist in my head over and over.  The bikes and T1&2 bags were racked and hung in transition the night before but I was worried that I had put my run gear in my bike bag and vice versa (no need to worry).

Down for a light breakfast ensuring there was no trace of fiber… I had been warned that this could have nasty side effects later in the day!  Usual pre race nerves were now in full effect but magnified 1000 times.  Fergus Barry will know what this means.  Onto the bus and off we went to the Ironman City.  Much checking of the bike, pumping up tires etc… and what with the sound system pumping, the heli flying over head and the huge hot air balloon getting ready for take off and the nerves were pumped!  There was much emotion on the start line but I tried to do what I had been told to do… stay calm, don’t get carried away with the emotion and relax.

Bang – start at 0700hrs. I was at the front and to the left for the start – I hit the water and swam hard for 100 meters and then just tried to hold back and relax.  It was fine!  The water was lovely and I was getting nice drafts off other swimmers.  In fact – it was one of the most relaxed swims I’ve done in a race.  I had been warned about people grabbing onto my shoulder and using me as something to pull/push off…. So I tried this out on some other swimmers and it works really well.. one warning, you need to swim hard away from them and if they manage to catch your ankle you could end up getting punched.

Got out of the water in 1hr 12 min and felt great – id swam easy enough and saved myself for the bike and run.  Plan re eating was I wouldn’t.  I was going to stick to the fluids and gels.  400mls energy drink, 200mls H2O and 1 salt tab per hour.  I didn’t take anything on board for the first 30 minutes on the bike and just tried to get the HR down to 135.  I planned to hold at this for the full 180km and managed it pretty well – it climbed on the hills.  The road was very fast and smooth; I actually really enjoyed the whole bike although it was getting very hot.  I was dumping water over my head at every chance I got.  By the time 180km was up I’d had a really nice ride, and no puncture or mech failure.  It was a huge relief to park the bike and know that it was just a matter of me and my legs from here on in.  Started running and felt completely fine.  I planned to hold back until 30 km but this soon wasn’t an issue as the 30 + degree heat started to kick in…. the deal I had made with myself was that I would run the marathon and only walk the aid stations.  I was stuffing sponges into my top at every opportunity I got… it was so so so hot…. After the first turn around (7km) it was 10km up to Klagenfurt city where we turned around again, did a 10km down to the first turn around, then back up to Klagenfurt city one last time and then home to IM city… it was demoralizing thinking about having to do this loop twice but I just concentrated on getting 10km done… it was getting hotter and I was worried about overheating but thankfully some of the Austrian’s were out in their front Gardens hosing us down… this was super!  I saw Devo before the 7km mark and he gave me a big shout!!  When I saw him again at 16km it was a different story…. I was slow for most of the next 25km but around 5km to go I realized that if I could dig in, run hard and push to the end I would get in under 12 hours.  I saw Alexis running out to Klagenfurt City on his last lap and he told me to go for it…. Id hit the flat coke since the half marathon point and it was giving me a nice lift so I managed to pick up the pace and run…. The support was great and I was passing people all the time now.  It was however hurting… 2 km to go and I knew I was going to make it!  Delighted I started to really enjoy myself and the last 200 meters into the finish were immense… I crossed the line and there was Devo waiting – he came in 12 mins ahead of me!  The time on the clock was 11hrs 51min and 40 seconds… it was a long day but I have to say now, it was worth all the pain and training. I loved every minute of it…. The only problem is what next???

all the lads not doing IM are heading off to Hell of the West this friday, very jealous of them…

Bike is all tuned up and ready for action and the new bike box arrived www.bikeboxalan.co.uk - a work of art! love it.  Still, starting to question everything in terms of set up … should i use my road bike…. no no.. stick with the plan.

France was a great trip. 25 hrs solid training as below.

SATURDAY 06-Jun TRAVEL: ? 4easy 30 min exercise of your choice
SUNDAY 07-Jun Swim 2.5k endurance work with 300m (in 50m broken) fast in session. PM Bike 100k easy aerobic pace < 180w
TOTAL:

WEEK N° 1 HOURS   KMS/ MILES      TYPE:
MONDAY 08-Jun Swim 2 k main set 8 @ 100m leave on 155, Run 45 min last 20 min 30 sec  5k pace/30 sec recover.Stretch
TUESDAY 09-Jun Bike 200k IM pace 180w or so with 3 @ 15 min Tempo 225-240. PM Run 1 hr (40 min easy then Tempo 20 min to finish) /Swim 1.5 k recovery
WEDNESDAY 10-Jun Bike 60-80k very easy recovery
THURSDAY 11-Jun AM: Run 90 min hr 135-145 with 4 @ 5 min 155-170(10k effort) with 1 min RI, PM Swim 4 k with main set 10@200 on 15 sec RI Descend 1-5,5-10
FRIDAY 12-Jun Bike 120k first 40 easy then 80 at 1/2IM pace HR 150+ / Swim 2 k recovery
SATURDAY 13-Jun Recovery Swim or Bike
SUNDAY 14-Jun OFF

Arrived on Saturday and got the bikes all unpacked and ready for action.  Weather when we arrived was bad, raining and cold so not looking forward to going out on the bike but in fairness, it cleared up Sunday and just got better and better.  Mid to high 20s with clear blue skies.

Sunday was an easy enough spin trying to find out where to go and what to do.  We were descending all the way down from Les Gets, through Morzine to Lake Geneva.  Sadly the 50m open water pool in Morzine was only opening on the last day of our stay but we found a super pool down in Thonon.  Open air, very clean and with views across Lake Geneva to Lausanne. We did the first swim though in a freezing lake up near Morzine…after that all the swims were down in the 50m.  Of course we didn’t tell ferg about it till after a very cold swim in the lake… see pic!

The week consisted of just training, sleeping (an NB part of training) and chilling out watching DVDs… (also an NB part of Training)

Big spin on Tuesday - around Lake Geneva and then off the bikes for an hour run… followed by a swim… it was very hard work, running in the heat was good training though. noticed i really was running out of salt so think i need to watch that.   Most of the runs were around the lake we first swam in, really nice place, super location..

Amazing to note the amount of super clean open water pools around france, almost every town had one.  This is the pool in Morzine from the bridge…

As the week went by the weather got better and better. sad to leave in the end, but it was a savage week of training and being able to sleep in and eat well really helped.  Now the IM is only a couple of weeks away and the nerves are really starting to kick in.. …

Which way to the Gun Factory?

Haven’t had access to a pc so will post a proper update soon.

Chilling by Lake Geneva

firstly, each event is a learning curve and the lesson on sat was that i should have entered the fast wave and not the age group wave which for me started at 11.30 (fast wave off at 10.30).  This was a big mistake but you live and learn…

As per last year, the sun was splitting the stones and myself, ferg and conor headed down early and got set up. all the usual gang from Prianha were there as well as some new faces sporting the finest looking racing whips ive seen in a long time.  pre race nerves were not too bad and unlike valentia the water temp was actually quite nice….  headed up stream to get to the start and watched the waves head off.. the mistake was that i would have been faster in wave 1 as could have got a good draft off the swim and who knows what would have happened on the bike.. looking at the results, i think i was 6th in my wave, and found myself swimming alone with nobody to draft off… that was a shame.  Got out of swim and the hammer went into a cramp.. minute or two to sort..Bike was fine and felt good.. followed by a tough run. part of the run was through a ploughed field and then along a tow path beside the river.. very pretty but not good for passing people.. ran 40.36 which i was happy with… overall 2hrs 15min 51 sec. anyway, conor beat me by over a minute, but managed to pip ferg and beat mood dog. Happy enough.. had to cycle home then (the ironman training!) which was a killer - very hot day and legs dead post race.

Thoughts from event - its very well organised, really good racing and great weather made it super crack.